Fiber + Dairy & Alternatives with Fiber

No. Plain cottage cheese has 0 grams of fiber at every fat level, and even USDA’s cottage cheese with vegetables lists zero. Cottage cheese fiber appears only in fruit versions with added pectin, at about 1 gram, so the real fiber has to come from what you serve with it.

Regular dairy yogurt has 0 grams of fiber, while plant based yogurt fiber runs from 0 to about 3 grams per serving. The higher numbers usually come from added citrus fiber or pectin rather than the almonds, soy or oats themselves.

Plain Greek yogurt has 0 grams of fiber, whether it’s nonfat or whole milk. Greek yogurt fiber only shows up when a brand adds it, like Oikos Triple Zero with chicory root fiber at 10 grams per cup, or when you stir in fruit, seeds or grains.

In a milk fiber comparison, whole and skim milk tie at 0 grams per cup, because neither contains any plant material. What separates them is fat and calories: whole milk has about 149 calories and 7.9 grams of fat per cup, while skim has about 83 calories and almost no fat.

No. Plain cow’s milk has 0 grams of fiber in every version, from whole to skim, because fiber only comes from plants. The milk fiber content changes only when a plant ingredient joins in, like the cocoa in chocolate milk or the soybeans in soymilk.

Does yogurt have fiber? Plain dairy yogurt has none, and USDA lists fruit yogurt at 0 grams too. Your fiber comes from fiber-added brands or toppings like berries, chia and bran cereal, which can turn one cup into 8 grams or more.